The MIND diet is a combination of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. It is designed to prevent age-related memory loss and loss of brain function. Studies have shown that the Mediterranean diet and the DASH diet are two very effective forms of dieting.

Currently, there are no specific guidelines as to how a MIND diet should be followed. But knowing what foods to eat and what not to eat helps in getting started on an effective meal plan.

Foods to eat in the MIND diet

• Berries – Eating berries at least twice a week has proven beneficial when following the MIND diet. Berries are full of antioxidants, which fight the free radicals that are responsible for aging. Although research shows the effectiveness of strawberries alone, you should consider eating other berries like raspberries, blueberries, and blackberries.
• Green leafy vegetables – Six or more servings of green leafy vegetables is suggested for the MIND diet to be completely effective. This includes spinach, kale, salads, and cooked greens.
• Other vegetables – In addition to green leafy vegetables, it is suggested that you eat at least one other vegetable. A non-starchy vegetable is suggested as it is low in calories compared to vegetables like potato or sweet potato.
• Beans – Beans, lentils, and soybeans are great sources of proteins. Including beans in at least four meals per week is beneficial.
• Nuts – Although the makers of the MIND diet did not specify which nuts to eat, it is completely dependant on you as to what nutrition you want to gain. Of all the nuts, walnuts and almonds are considered to have high-nutrient capacity and benefits. Including five servings of nuts of your choice, every week is suggested.
• Olive oil – Replacing hydrogenated cooking oils with extra virgin olive oil is a good idea. Olive oil has monounsaturated fatty acids, which are healthy and do not pose the risk of heart disease, high cholesterol, or obesity.
• Whole grains – Whole grains are made up of complex carbohydrates and fibers, which work by releasing glucose slowly into your bloodstream. At least three servings of these can be included on a daily basis in the meal. Some of the whole grains to choose from are quinoa, brown rice, whole-wheat pasta, oatmeal, and whole-wheat bread.
• Poultry – Eating chicken or turkey twice a week is recommended for the MIND diet. These are good sources of protein. However, fried chicken and chicken in the form of processed foods should be avoided.
• Fish – Fish like salmon, trout, sardines, tuna, and mackerel are rich in omega-3 fatty acids, which are healthy fats. Eating fish at least once a week is suggested.
• Wine – Drinking one glass of red or white wine benefits your brain health. Studies have shown that the compounds in wine act by protecting your brain from Alzheimer’s disease. However, make sure you stick to moderate quantities.

It is good to start by adding two foods every day to your regular diet while omitting the unhealthy foods. So, within a week or two, you would be on a complete MIND diet and your body would be completely used to the new and healthy nourishment it is getting.